Activity II. SHAPE IT UP- MAKE A MEAL PLAN!

(Module 1)
Lunch Breakfast MEAL

Mon Tue Wed Thu Fri Sat Sun

1 cup of 1 cup of 1 cup of 1 cup of 1 cup of 1 cup of 1 cup of
rice, fried rice, fried rice egg rice, rice, rice, Boiled rice,
egg, milk fish, milo sinangag Toasted Pinakbet, egg, fried Chicken
and 1 and 2-5 with fried eggplant, milo and hotdog, Adobo,
banana slice of hotdog, milk and 1 watermelo milk and 1 milk and
1 cup of pineappl
1 cup of milk,
1 cupand
of 1 banana
1 cup of n
1 cup of ripe
1 cup of 1
1 ripe
cup of
rice, Native rice, Beef rice, rice, Beef rice, rice, Pork rice,
Chicken Pochero, Nilagang Nilaga, Chicken nilaga and Manok
with 1 slice of mungo watermelo Sotanghon 5-10 slice Tinola,
Cucumber
Ginataang mango
Boiled with pork
Nilagang n with
Spaghetti and
Suman 4-8with of
Casava Macaroni
Boiled
Snacks

malagkit kamote saging with with coke orange cake with Casava
with with pineapple juice mango with
orange orange juice shake cheese
juice juice and buko
1 cup of 1 cup of 1 cup of 1 cup of 1 cup of 1 cup of 1 cup of
Dinner

rice, Pork rice, rice, Grilled rice, rice, Fish rice, Pork rice, Fish
adobo and Bangus Fish and Adobong Paksiw and barbecue, 1 Paksiw,
1 slice with Paksiw, watermelo manok, 1 1 ripe slice with 10-15
watermelo and 1 n ripe banana watermelo slice of
n ripe banana n and pineappl
Activity IV. Workout Planner (Module 2)
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 20 Jumping 10 Sit Ups, 20 Jumping 10 Sit Ups, 25 Jumping 13 Sit Ups, Rest and
Jacks, 10 20 Lunges, Jacks, 10 20 Lunges, Jacks, 13 26 Lunges, stretch
Push Ups, 10 Burpees Push Ups, 20 10 Burpees Push 13 Burpees
20 squats Squats Ups,25
Squats
WEEK 2 25 Jumping 13 Sit Ups, 30 Jumping 17 Sit Ups, 35 Jumping 20 Sit Ups, Rest and
Jacks, 13 30 Lunges, Jacks, 17 36 Lunges, Jacks, 20 40 Lunges, stretch
Push Ups, 13 Burpees Push Ups, 30 17 Burpees Push Ups, 20 Burpees
 25 Squats Squats 35 Squats
WEEK 3 35 Jumping 23 Sit Ups, 40 Jumping 23 Sit Ups, 40 Jumping 27 Sit Ups, Rest and
Jacks, 20 40 Lunges, Jacks, 23 45 Lunges, Jacks, 23 50 Lunges, stretch
Push Ups, 20 Burpees Push Ups, 40 23 Burpees Push Ups, 23 Burpees
35 Squats Squats 40 Squats
WEEK 4 45 Jumping 27 Sit Ups, 45 Jumping 30 Sit Ups, 50 Jumping 30 Sit Ups, Rest and
Jacks, 26 50 Lunges, Jacks, 26 55 Lunges, Jacks, 30 60 Lunges, stretch
Push Ups, 27 Burpees Push Ups, 45 27 Burpees Push Ups, 30 Burpees
45 Squats Squats 50 Squats

Assessment II. PHYSICAL ACTIVITY LOG (Module 3)

Activity Duration Intensity Personal
Description Reflection
Day 1 Wash Dishes 10 minutes Light
Cleaning 15 minutes Moderate
windows
Clean the house 30 minutes Vigorous

Day 2 Iron Clothes 10 minutes Light

Gardening 15 minutes Moderate
Dancing Zumba 40 minutes Vigorous

Day 3 Cooking 10 minutes Light

Yoga 15 minutes Moderate
Arranging 35 minutes Vigorous
flower pots
Day 4 Folding laundry 10 minutes Light
Sweeping the 30 minutes Moderate
floor Vigorous
Aerobic dancing 35 minutes
Day 5 Arranging 10 minutes
groceries
Walking briskly 15 minutes
Slow Dancing 30 minutes
Day 6
Day 7
Total number of minutes
spent for the 7 days

B. Reflection:
With the total number of minutes you spent in one
week for physical activities, can you meet the minimum
requirement of engaging in moderate to vigorous
physical activities for at least 60 minutes daily? Why and
why not?
Activity III. EXERCISE LOG (Module 4)
HR Time (hours: min)
  Days Exercises (bpm)  
Morning
Mon
Afternoon
Morning
Tue
Afternoon
Morning
Fri
Afternoon
Morning
Sat
Afternoon
Morning
Fri
Afternoon
Morning
Sat
Afternoon
Morning
Sun
Afternoon